9.1.19

Announcements

Reminder: Reservations are required for all classes. They are open 72 hours prior to class start and close 1 hour prior.

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

200m Run

10 spiderman Lunges

10 Air Squats

10 Monkey Jumps

10 Scorpions

10 Hollows

10 No Push Up Burpees

Coaching

Tabata Hollow Hold

Partner Up

Movement Prep

Tabata Hollow (8x : 20s)

Tabata Hollow Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute Clock

800m Buy In (split into 200M)

AMRAP – YGIG Full Round

10/8 Bike Cal

10 MB Cleans

5 Burpees